Adjust Running Shoe Fit with Targeted Lacing Techniques
A well-fitting running shoe feels snug and secure without pressure on the top of the foot or heel slippage. Changing how you lace can fix these issues. Techniques address heel slip, high insteps, wide feet, and sore toes. No-tie options are also available for mobility needs.
What you need
- Running shoes
- Standard shoelaces
- Bungee laces like Nathan Run Laces
Steps
- Best for heel slippage. Lace crisscross to the second-to-last hole. Insert laces outside-to-inside through the last eyelet on the same side to make a loop. Crisscross laces through the loop on the opposite side and tie tight.
- Best for a high instep or hot spots on the top of the foot. Use standard crisscross lacing until the hole right before the pressure points. Thread the lace vertically up through the next eyelet on the same side. Cross laces over to the other side and continue normally.
- Best for wide feet. Insert lace inside-to-outside for the first two holes on one side. Bring the lace across horizontally and insert into the hole directly across. Skip the eyelet above, insert lace inside-to-outside for the third hole, and repeat the horizontal-then-vertical pattern. This feels snug while reducing pressure compared to crisscross lacing.
- Best for sore toes. Use traditional factory lacing for the first eyelet on each side, inserting laces from outside-in. Cross one lace diagonally all the way to the top eyelet on the opposite side. Crisscross the other lace through each eyelet on both sides until it's even with the diagonal lace, then tie.
- Standard laces may not work for everyone. Bungee laces like Nathan Run Laces turn any shoe into a no-tie option, which helps if you have mobility challenges or need more flexibility.
Why it works
Why lacing matters
Adjusting lacing changes pressure distribution. A proper fit keeps the foot secure without causing hot spots or discomfort during activity. Matching the technique to your specific fit issue can make a solid difference.
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If it goes wrong
Laces feel off or painful
If standard lacing causes discomfort, switch to a technique matched to your issue. If heel slippage persists, ensure the Runner's Loop is pulled tight against the shoe. For ongoing fit struggles, bungee laces offer a simpler alternative.
